Thursday December 1st- Member Spotlight

By | November 30th, 2016|Member Spotlight, WOD|

Workout of the day: A. Alt Front Rack BB Lunges, work to tough set of 5 reps/leg B. 15 min EMOM: 1st min: 15 Wall [...]

Comments Off on Thursday December 1st- Member Spotlight

Wednesday November 30th

By | November 29th, 2016|WOD|

Workout of the day: A. "Slow Pull" Power Snatch Cluster, 1.1 (:05 rest b/t singles) every :90 x 7 sets *Slow pulls are :03 ascend* [...]

Comments Off on Wednesday November 30th

Tuesday November 29th

By | November 29th, 2016|WOD|

Workout of the day: 5 sets for Total Time: 500m Row rest 2 min b/t sets *If first 500m Row is about 2:20 then scale [...]

Comments Off on Tuesday November 29th

Monday November 28th

By | November 27th, 2016|WOD|

Workout of the day: 10 Squat Cleans @ 135lb/95lb *10 minute CAP* *Plenty of room in this time CAP to test your ability. Challenge yourself [...]

Comments Off on Monday November 28th

Saturday November 26th

By | November 25th, 2016|WOD|

Workout of the day: 8 minute AMRAP 12 Hang Power Snatch @ 75lb/55lb 8 Knees to arms 4 Burpee Box jumps 24"/20" + rest 4 [...]

Comments Off on Saturday November 26th

Friday November 25th

By | November 24th, 2016|WOD|

Workout of the day: A. Floor Press (w/ :02 pause on ground), work to tough triple B. "Tabata" Push ups *todays push ups are going [...]

Comments Off on Friday November 25th

Thursday November 24th

By | November 23rd, 2016|Articles, WOD|

Workout of the day: Happy Thanksgiving .. Give thanks for your team-mates Teams of 4; Complete the following for time: 200 Kb swings (24kg/16kg) 200 [...]

Comments Off on Thursday November 24th

Wednesday November 23rd

By | November 22nd, 2016|Articles, WOD|

Workout of the day: Halting Snatch DL . "Slow Pull" Snatch High Pull . "Slow Pull" Power Snatch, (1.1.1)  (reset b/t reps) x 7 sets rest [...]

Comments Off on Wednesday November 23rd

Tuesday November 21st

By | November 21st, 2016|Articles, WOD|

Workout of the day: 5 sets per partner for time: 60 Double Unders 30 Calories Row 15 Weighted Achored sit ups w/ medball (20lb/14lb) *30 [...]

Comments Off on Tuesday November 21st

Monday November 21st- Coach Spotlight

By | November 20th, 2016|Articles, WOD|

Workout of the day: A. Squat Clean . Below knee hang Squat clean 1.1 reps every :90 minutes x 7 sets -- start light and [...]

Comments Off on Monday November 21st- Coach Spotlight
Load More Posts